How Do I Start Running?

by Susan
(USA)

I'm beginning my running program today.
I see that I am working toward running for 15 minutes within 8 weeks, but on day one do I run at all?

How long do I briskly walk?
Do I walk for 5 minutes, then try to run for one?
How do I get started?
Or should I just briskly walk the first week?
I understand cross-training, but don't understand how to start actually running, or when.

Thank you for your website, and for getting me off the couch!!!

Susan


Answer by Dominique:

Hi Susan,
I am happy to hear you are starting your running program.
May this be the running program that changes your life... :)

The first day of Beginner Running Program 1 says:
6 min walk.
That is it. Just do that.

The second day of week 1 says:
6 min walk, 1 min run
So after six minutes of briskly walking, try to run for one minute.

The first day of week TWO says:
2 x 4 min walk, 1 min run.
So then, briskly walk for 4 minutes, run 1 minute, walk 4 minutes, run 1 minute.

Etc.

You need to understand that these are general templates.
I have received a few comments saying that the first week or two are very, very easy. For some people they are, for some they aren't.
I try to set up the beginner running programs in such a way that whoever starts them, can finish them with the least risk of injury.

I hope you keep doing the running program. You can obtain great results by consistence and persistence.
The key to running training is a slow build up, increase the workload a little more over time, every time, every week and keep on building, and building and building on your newly gained fitness.
Within a month or two you will be amazed by what you can accomplish.
Good luck !

Dominique